If you have a quad dominant guy who has problems with overloading his quads on jumps that generate knee collapse (leg giving out), and you choose to train with depth jump, what kind of depth jump would you say will benefit him more (obviously doing both would be nice):
The forward DJ since he needs to make his quads learn how to absorb and release force better
OR
The backward DJ since he needs to learn to engage the hips/glutes better and take away the knee/quad overload by doing so.
Yeah, in fact I was thinking about a backward depth jump where you drop backwards and jump immediately back onto the box you dropped off.
That should load the posterior chain more since the hips are the ones who need stoppage from downward movement (instead of the knees with a forward depth jump) which, in theory, should work on activating the glutes eccentrically more and also store and release energy from them better than the forward depth jump.
Well yeah, you're right, I think I'll go with 3x10 in my volume day and 4x4-6 in my intensity day.
But progress week by week is not possible. Such a thing does not exist unless you drink gallons of milk to become a fat pig and just brag about your squat.
And right now, I'm actually in a "slim-down" mode. I need to get lighter. Also, more plyo work this period. But really, week by week progression is not possible, unless, again, pig body is wanted.
To add to the problems, the lowest jump in weight using those discs where I will train is at a minimum of 10 kg (22 lbs), since I only have 15, 20 and 25 kg plates. So I definitely need to do more reps with a weight rather than increase the weight, and then do a 10 kg jump and less reps, and try to increase on that.
Well I don't know, seems like too little volume. I might be better served to use less weight and more volume for a while, I trained too much with heavy weights and I'm also injured.
I like the single leg version of the leg press best. Also I wouldn't worry too much about just trying to develop the VMO either. Why would you want to isolate that muscle so much anyway?
Because it's always dead and underdeveloped for me. It goes as far as making my knee unstable due to overdeveloped vastus lateralis and underdeveloped vastus medialis.
Do you see any disadvantages in doing leg extension isos (for VMO "awareness") before plyos? As a rule, you should not do isos before plyos because it messes up the proprioceptivity factor and you don't want that, but in this case... I don't know. That's why I ask you if you have ever done them prior to plyos?
Now the question is - have you guys used the other two types (quickness and length)?
I think the quickness variation is interesting for heavier people and for people that maybe take too long to "load" in the jumps, but at the same time it has it's disadvatages since there is a lot of hip flexion involed that "takes away" the proper hip extension. Sure, you could make it work but...
For the length DJ, I feel like the posterior chain can get more involved. The amortization phase is longer, the knee/hip bend is more pronounced, but there is a bigger "energy release" in this kind of DJ.
Now the question is - what is your experience with them?
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